2 January 2016 Kat Selvocki

yogastrong derbystrong challenge: day 4

2015-12-30 04.52.26

Pulsing Three-Legged Dog

Props: none

    1. From downward facing dog, lift your left leg.
    2. Stack left hip over right, and keep the left leg extended. Don’t kick your leg back; you want it in line with your torso.
    3. Use your outer hip muscles to pulse your leg up and down. These are small movements, y’all!
    4. Pulse 10-20 times, then repeat with the right leg raised.

Alternative: Do this from hands and knees.

Badass challenge: Do this from plank pose!

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You need to do this. Your body needs it. DO IT. – Jude E Boom, Boulder County Bombers

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Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.

Flat Mat Regionals

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